Zinc doesn't get the attention vitamin C does, but it's one of the minerals your immune system relies on most. It's an essential trace mineral, which means your body needs it every day and can't store much of it. That makes steady intake important, especially during cold and flu season.
What zinc does
Zinc is involved in the work of hundreds of enzymes. A few of its best-known roles:
- Immune function. Zinc is needed for the normal development and activity of immune cells.*
- Skin and tissue repair. It supports the body's normal wound-healing process and healthy skin.*
- Growth and cell renewal. Zinc plays a role in protein synthesis, DNA synthesis and cell division.
- Taste and smell. A reduced sense of taste or smell can be one sign of low zinc.
- Hair, nails and eyes. Zinc is a component of these tissues and supports their normal health.*
How much zinc do you need?
According to the NIH Office of Dietary Supplements, the recommended daily intake for adults is:
- Men: 11 mg per day
- Women: 8 mg per day (11–12 mg during pregnancy and breastfeeding)
The tolerable upper limit for adults, from all sources combined, is 40 mg per day. Taking more than that for long stretches can interfere with copper absorption, so more isn't better.
Who tends to run low
Most people in the US get enough zinc from food, but some groups are more likely to fall short:
- Vegetarians and vegans. Plant foods contain phytates that reduce zinc absorption, so needs can be up to 50% higher.
- Older adults, who often eat less and absorb less.
- People with digestive conditions that affect absorption.
- Pregnant and breastfeeding women, whose needs are higher.
The best food sources
Oysters are by far the richest source of zinc. Beef, crab, lobster, pork and poultry are also good sources. On the plant side, look to pumpkin seeds, cashews, chickpeas, lentils, oats and fortified cereals. Soaking or sprouting beans and grains helps reduce phytates.
Why liquid zinc
Our Zinc Ultra is a highly concentrated liquid mineral made from zinc sulfate and distilled water, nothing else. A liquid makes it easy to adjust your dose drop by drop, and it's a good option for anyone who doesn't like swallowing pills. It's soy, dairy, yeast and gluten free.
How to take it: add 30 drops (2 ml) to water after a meal. That serving provides 30 mg of zinc, so it's meant as a full daily dose on its own. Taking zinc with food matters: on an empty stomach, it commonly causes nausea.
Because of the 40 mg upper limit, account for other sources (multivitamins, lozenges) and don't stack several zinc products. For long-term daily use beyond a few weeks, check with your healthcare provider.
Zinc in the bigger immune picture
Zinc works best as part of a broader approach: sleep, real food, and herbs that have been used for generations to support the immune system. Zinc Ultra is included in both our Mini Immune Bundle, with ViraVade, Pine Needle 2X and Elderberry, and our Large Immune Bundle, which adds ImmuMend, Propolis and SilverSinus. For the herbal side of the picture, see our guide to winter immune herbs.
Safety
Keep zinc out of reach of children. If you take antibiotics (quinolones or tetracyclines), penicillamine, or thiazide diuretics, zinc can interact with them, so space doses apart and talk to your doctor or pharmacist. For children ages 1–5, the label gives a smaller dose of 2 to 10 drops. Check with your pediatrician first.
Shop this guide: Zinc Ultra · Mini Immune Bundle · Large Immune Bundle · All minerals
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Photo: Pumpkin seeds by Billjones94, dedicated to the public domain (CC0 1.0).